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Raw Foods Vegetarianism

FOOD COMBININ
INTRODUCTION Raw Foods Vegetarianism
Eating a diet of raw and living food automatically improves health, slows aging, adds to mental clarity, strengthens bones, and boosts immune power Other recommended lifestyle improvements are careful food combining, fasting, colon cleansing, exercising, and dry skin brushing, as well as improving mental outlook and the use of aromatherapy, saunas, steam baths, whirlpools, massage, electrical frequency, and oxygen therapy Monolithic Eating is eating one food at a time; this encourages full digestion

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ENZYMES Food Combining

One goal of a raw food vegetarian is to nourish the body, allowing quick absorption of nutrients and rapid elimination of waste Even if the diet is purely living foods, the combination of foods eaten at one sitting can either help or hinder this process
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Enzymes are proteins that assist in chemical reactions; without enzymes, life is not possible Digestive enzymes help to break down molecular bonds in food and help with digestion Raw, living foods contain their own digestive enzymes, so the body does not have to use its own supply When raw food is chewed or crushed, these enzymes are released and they break down the plant material with which they come in contact; this promotes healthy digestion When starches and protein foods are eaten at the same meal, the digestion of both is slowed down and indigestion occurs

TWO PRINCIPLES OF FOOD COMBINING Do Not Neutralize Your Digestive Fluids

Protein foods require the acidic juices formed in the stomach to break them down When the acidic juices mix with the alkaline juices they tend to neutralize each other Thus, when starches and protein foods are eaten at the same meal, the digestion of both is slowed down and indigestion occurs

Do Not Slow Down Food That Digests Quickly

Foods digest at a different rate in different acid/alkaline environments When a food that breaks down quickly in the digestive system is behind a food that breaks down slowly, the digestive j process is impaired This causes indigestion, bloating, and poor assimilation

IDEAL DIET 80% Alkaline & 20% Acid

A diet high in alkaline foods neutralizes the blood and decalcifies the body

Alkaline-Forming Foods
Sprouts Leafy and green vegetables Vine-ripened vegetables Herbs Cayenne pepper Garlic and onions Tree-ripened fruits Small grains Sea vegetables Fresh beans and corn Sesame seeds Some nuts such as almonds and pine nuts

THE FOUR GOLDEN RULES Never Eat Proteins and Carbohydrates Together
Proteins go well with vegetables and carbohydrates go well with vegetables, but never mix the two
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Acid-Forming Foods

When Eating Fruit, Eat It Ripe and Never When Unwell

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Fruit is often picked unripe to extend its shelf life, but if eaten, unripe fruit takes what it needs to ripen from the body Fruit contains sugar, and all sugar feeds disease Sugar is hard on the pancreas, and if the pancreas does not work well, the sugar goes into the bloodstream and feeds disease Once you have achieved optimum health, 15% of your diet may be fruit When drinking fruit juice, add 75-90% water

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Some fruits such as blueberries, cranberries, plums, and prunes Some large grains such as buckwheat and rye Dry unsprouted beans Most unsprouted nuts Most unsprouted seeds

DIGESTIVE SYSTEM
Stomach Liver

Never Eat Fruits and Vegetables Together

Fruits and vegetables digest at different rates If consumed together, they can cause a backup in the digestive system and pfoduce gas and bloating

Pancreas

Melons: Eat Them Alone or Leave Them Alone

Melons are high in sugar, so they should be avoided However, if they are eaten, they digest very quickly, so t they will collide with other foods in the digestive system I Once sitting in the system, they will ferment and cause ^H uncomfortable gas Note: When ill, eat 7 00% raw foods as the immune system needs full employment- not the diversion cooked foods cause
FOOD COMBINING . R.ni-4

Small Intestine Large Intestine

Rectum
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FASTING
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Fasting has a powerful healing influence on the body, mind, emotions, and spirit There has never been a major culture or religion that did not include fasting among its tenets and practices Arnold Ehret, a 19tn century pioneer who used fasting as an adjunct to self-healing, said, "Fasting is nature's surgical table" Although many people fast with only water, fasting with liguid nourishment is recommended Fasting with liquid nourishment is the drinking of raw juices such as green drinks, watermelon juice, and whole fruit juices during a fast

While fasting, green drinks should be the primary drink; these drinks can be supplemented by water, herbal teas, watermelon or cucumber drinks, and small amounts of diluted fruit drinks (but never consume fruit if ill) Consume at least two quarts of water (eight 8-ounce glasses) during the day and have the last drink at least 3 hrs before retiring for the night; this will minimize bathroom visits during sleep One-day fasts can be safely done once a week to cleanse the body, mind, and spirit At the beginning, fast on days that are not busy; eventually, you will become more effective during your fasts Fasting one day per week improves your functioning during the other six Research shows that you can add 20 yrs to your life if you fast one day per week

t*- During Fast

Stored toxins will be released from cells and eliminated from the body This may result in a tired, achy, and irritable feeling for most of the day Increasing the intake of liquids, especially green drinks, minimizes discomfort

all fruit juices except for watermelon juice (1 part juice with 2 or more parts water) Between Breakfast and Lunch: Purified water and lemon-water or herbal tea as often as needed Lunch: Green drink or vegetable juices Between Lunch and Dinner: Purified water and lemon-water or herbal tea as often as needed Dinner: Green drink or vegetable juices (try not to drink after this "meal")

- After Fast
The first meal should be very light; tree-ripened fruit or a few sprouts and living vegetables Allow the digestive system to awaken gently This meal can be consumed as soon as 30 min after the morning drink For lunch and dinner, resume regular eating program The day after a fast is ideal for improving eating habits

- Green Drink
50% juice from sprouts, baby greens, or edible weeds (dandelion, purslane, sorrel, arugula, etc.) 50% juice from green vegetables (kale, collard, cucumber, spinach, celery, dark green lettuce, cabbages, etc.) Note: You may add herbs such as fresh parsley, cilantro, basil, dill, or mint or add natural medicine such as garlic or ginger Avoid: juices of carrots, beets, and other sweet vegetables; the average body can no longer tolerate sugar when mixed with juiced forms of these vegetables

One-Day Fast
Breakfast: Watermelon or cucumber juice (diluted but seeds and rind included) or diluted juice of apples, grapes, pears, berries and/or all other fruits Use only tree-ripened, organic fruit Dilute

SHOPPING LIST
At least 60% of your food intake should ^^^^ come from '^%Sjj
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RECREATIONAL FOOD
pea greens radishes sprouted bean mix sunflower greens wheatgrass G summer squashes -*- Ripe Fruit G winter squashes Less than 15% of your G zucchini food intake should come from this list Fresh Herbs Best: apples grapes ., basil kiwi lemons G chives papaya pears G cilantro red cherries G dill watermelon (with G mint rind) G oregano G parsley Occasionally: sage avocado berries G savory brown coconut G sorrel canistel cantaloupe G tarragon cherimoya G thyme grapefruit honeydew melon Dried Sea Vegetables* peaches persimmons G alaria pineapple plums G arame sapote starfruit G dulse LI hijike tangerine , , kelp Avoid: banana dates G nori dried fruit mangos G wakame oranges 'Some of the items pomegranates from these sections Note: Tofu and other may be enjoyed lightly soybean products are steamed occasionally difficult to digest; avoid once you have them or use ^1 ' achieved optimum lt. them jP%( health sparingly &. JLQ

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Shopping List
Recreational foods are foods that one eats to support memories and emotions The following items are not ideal, but they are improvements on items normally consumed by the average American They should not make up more than 10% of your daily diet The starred items* below are the best choices in each category

Roots fit Tubers* LI LJ L) 1 L) G LJ LJ LJ LJ LI G G beets burdock root carrots daikon radishes garlic . ginger leeks onions parsnips red radishes rutabagas sweet potatos turnips yams

Salads Greens LJ LI LI LI LI L) G J 1 _l LI -J LI -J arugula bok choy collard greens chicory dandelion garlic greens kale lettuces mustard greens scallions spinach Swiss chard turnip greens watercress

Frozen ft Refrigerated Food

Organic sorbet* fruit bars fruit sticks rice "ice cream" tempeh soydogs tofu burgers bean patties rice crust pizza (with soy cheese) frozen organic vegetables mochi, plain (cheese substitute) low-fat rice soy cheese spelt, rye or quinoa bagels

Sprouts fc Baby Green I J _l D LJ LI _l LI 1 LJ _) ad/uki alfalfa buckwheat lettuce clover fenugreek garbanzo garlic lentils mung bean mustard onions

Vegetables* G asparagus G bell peppers (not green) LJ broccoli G cabbage G cauliflower G celery G corn G cucumbers Q green beans G mushrooms G peas

Essene rye bread corn tortilla 100% sour dough spelt, rye, and kamut cream of rye cereal buckwheat cereal teff cereal raw almond butter raw sunflower butter raw tahini baked sweet potato chips baked tortilla chips air-popped popcorn* baked apple chips baked carrot chips Amazake (rice drink) rice milk beverage white almond beverage brown rice snaps rice cakes, plain maple syrup (65% sugar) stevia* quick hummus Braggs Aminos quinoa flour corn flour rye flour spelt flour teff flour* amaranth flour canola oil flaxseed oil olive oil sesame oil

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FOOD COMBINING - B-1 3 I--4 2007 Mindsource Technologies Inc.

FOOD COMBINATIONS
The best way to combine food is to choose foods from the same group at each meal If you do mix, remember these guidelines

DIGESTION TIMES Proteins *

(4 hrs to digest) Seeds (pumpkin, sesame, sunflower, etc.) Nuts (almonds, pecans, walnuts,

Acid Fruits
(1-1 ^2hrs) Grapefruit Pineapple Strawberries Pomegranates Lemons Oranges

Fruits and vegetables do not mix

The sugars and acids in fruits slow down the digestion of the carbohydrates in vegetables and can cause fermentation, bloating, and gas Eat fruits and vegetables at different meals (occasionally, a fruit dessert can be eaten 2 hrs after a vegetable meal)

etc.)

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Do not mix acid fruits with sweet fruits

When well and on occasion, sub-acid fruits can be eaten with either acid fruits or sweet fruits Limit fruit to under 15% of the diet; if you are sick or have a health challenge, avoid all fruits

Sweet Fruits
(3-4 hrs, if ripe)

Wheatgrass
(15-30 min) Use only on empty stomach or before meals 1 Extract juice by chewing or juicing 1 Use alone or with other green vegetable juices

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All greens mix well together, but do not make meals too complicated
Keep to five or fewer different foods in combination

Bananas Dried Fruits (figs, dates, raisins, etc.) Persimmons

Avoid drinking with your meals

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It is better to drink 15-30 min before a meal and/or 2-3 hrs afterward than during Drinking during meals dilutes the digestive juices Living foods contain a lot of water, so it is unlikely that you will be thirsty during a meal

Eat raw food before any cooked food

Cooked food digests slower and will delay digestion of the raw food, which will begin to ferment and create gas in your system

Carbohydrates
(2-3 hrs)

Do not eat breads, sprouted grains, or grain crisps with fruits

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FRUITS
If eating fruit, try to eat ones grown in your own climate Organic fruit is picked ripe Ripe fruit is easy to digest Non-organically grown fruit is treated with pesticides and then picked before it is ripe
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Sprouted grains (wheat, rye, etc.) Sprouted beans (chickpeas, etc.) Sprouted peas Winter squash potato (avoid white potato)

Nourishing Liquids
(15-30 min) All drinks should be consumed at room temperature Allow time digest before eating anything else

Tropical fruit is usually highly treated and picked unripe If eating dried fruit, remember to soak it in water for 4 hrs; this helps in digestion

Vegetables
(2-3 hrs)

BAD COMBINATIONS & GOOD COMBINATIONS Bad Combinations

X X X X X Fruit and starch Fruit and vegetable Fruit and protein Starch and protein Starch and avocado

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Good Combinations
Avocado and greens Avocado and sub-acid fruit Protein and sprouts and leafy greens Starch, sprouts, and vegetables

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KITCHEN SUPPLIES
_) juicer, noncentrifugal type for vegetables and fruits or pressure- or auger-press juicer for leafy greens and sprouts G Dehydrator CD Blender or food processor Q Sharp knives C-l Good cutting board

MONOLITHIC EATING
Monolithic Eating is eating one food at a time This encourages full digestion (quick absorption of nutrients and proper elimination)

Sprouted greens (alfalfa, sunflower, pea greens, lentils, mung, etc.) Leafy greens Fresh corn Cucumber Fresh peas Carrots (mildly starchy) Summer squash Asparagus Beets Celery

Melons -<
(15-30 min) Melons are always eaten alone Cantaloupe, crenshaw, honeydew, watermelon 1 When juicing, use entire fruit, including rind

Mono-Diet Foods
Two excellent mono-diet foods (foods eaten alone) are 1. vine-ripened tomatoes; they cleanse the liver of deposited fats 2. vine-ripened strawberries; they cleanse muscle and fat cells of waste material

Sub Acid Fruits

(1 1/2 -2 hrs)
Apples Grapes Peaches Sweet cherries Apricots Most berries Tomatos Mangos Pears Kiwi

Best Time to Eat

The best time to eat protein is at lunch as it takes 4 hrs to digest The best time to eat carbohydrates is at dinner because they take only 2-3 hrs to digest

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FOOD PLAN FOR TWO DAYS
DAY
Breakfast -* Purest Creen Drink
7 1/2 oz sunflower green sprout juice 3 1/2 oz pea green sprout juice 4 oz clover sprout juice Combine. Makes 1 serving Sprouted Grain 8-10 cups of any sprouted grain Grind and form into loaf. Dehydrate 24 hrs. Makes! loaf 1 butternut squash, peeled, , seeded, sliced 1 yellow bell pepper 4 stalks celery 1 red onion 1 tsp curry 1/2 cup raw nut butter (see recipe below)
1/2

DAY
Combine asparagus, grapeseed oil, onions, ana mushrooms in a bowl. Blend sauce ingredients separately for 1 min; then pour over asparagus mixture. Makes 4 servings .Butternut

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Breakfast Live Cert Juice

oz spearmint or peppermint juice oz anise juice oz celery juice oz parsnip juice

squash, onion, garlic, and cayenne pepper. Makes 2-4 servings

Pine Nut Patty

3 cups pine nuts !/2 cup red onion, chopped '/ 2 cup celery, chopped 1 package (4 oz) agar flakes 1 1/2 cup red bell pepper, chopped Braggs Aminos to taste 2 tbsp pure water Combine all ingredients. Form into patties. Makes 4 servings

Combine all ingredients and stir well

Lunch Essene Rye Crisp

4 cups sprouted rye 1/2 cup pure water 1 tsp caraway seeds (optional) Blend all ingredients for 3 min on high speed. Pour mixture into a solid dehydrator tray. Dehydrate for 8-10 hrs Almost TufiA Sdlfld 1 red bell pepper, chopped cup celery, chopped 2-3 tbsp seed sauce 2-3 tbsp raw almond butter or nut butter 1 tbsp kelp (or more to taste) 1/4 cup mung bean sprouts 1/4 cup lentil sprouts 1/4 cup chopped onion 1/4 cup chopped parsley 1 cup alfalfa sprouts
1/2

Lunch
2 ripe, firm avocados 1/2 bunch spinach
1/2

teaspoon nutmeg Braggs Aminos to taste

1/4

1 2 1 6

bunch watercress

cup pure water

1 head Bibb lettuce 1 bunch green onions, green part only, minced 2 sprigs fresh mint, minced 4 red radishes, minced juice of 1 lemon Braggs Aminos to taste Cut avocadoes in half, remove pits, and scoop into balls with melon bailer. Clean and chop the greens. Combine all ingredients and toss with lemon juice and Braggs Aminos. Makes 3-4 servings

Blend all ingredients and add enough pure water to create desired consistency. For decoration, float edible flowers on top. Makes 2-4 servings

tsp Stevia cups walnuts Basic Pie Crust medium yams 1/2 cup sunflower seeds 2 tbsp pure water '/ 2 tsp five-spice powder 2 tbsp psyllium powder 1 tsp coriander leaf pine nuts for garnish Blend half the dates with the walnuts and a couple teaspoons of water in a blender. Press date mixture into the pie crust and set aside. Puree yams in a juicer alternating with the nuts and dates. Add remaining ingredients and mix well. Press into pie crust. Cornish with pine nuts and chill. Mokes 7 pie

2 cups shelled raw almonds/hulled raw sunflower seeds finely grind nuts without separating oil. Store unused portion in glass jar in refrigerator for up to 3 days. (Do not eat with bread; spread on dehydrated vegetables.) Makes 4-5 servings

Italian Whole Bread

2 cups sprouted oats 2 cups sprouted kamut 1 cup sprouted spelt 1/8 cup pure water 2 tbsp extra virgin olive oil 1 tsp oregano Blend all ingredients for 2 min on med speed. Pour mixture ft into solid dehydrator tray to desired thickness. Dehydrate for 24 hrs. Makes 3-4 servings

Fresh Organic Fruit Pie

3 cups sliced fruit (any kind) 1 Basic Pie Crust 1 cup apple juice 3 tbsp agar flakes ^2 tsp cinnamon 1 tsp nonalcoholic vanilla 1 tbsp agar powder dissolved in 1/4 cup pure water Place fruit into pie crust. Heat apple juice w/ agar flakes at 7 1 OF for 1 5 min; stir in vanilla and cinnamon. Pour apple juice mixture over fruit and chill till firm. Makes 1 pie Basic Pie Crust 1 cup raw almonds 1/2 cup mixture of dates, figs, raisins 1 tsp cinnamon 1 tbsp pure water Chop almonds until coarse. Add remaining ingredients; blend. Press mixture into W" pie pan. Makes 1 pie crust
Contributors: R. Kubica, B.R. Clement, Hippocrates Health Institute

Blend the celery, seed sauce, almond butter, and kelp on medium speed until smooth. Add the mung bean sprouts, lentil sprouts, onion, and half of the parsley. Pulse blender mixture into the alfalfa sprouts. Serve in the red pepper cups and garnish with the remaining parsley. Makes 2-4 servings

Dinner
Basic Seed Soup cup seeds (sunflower, almond, sesame, pumpkin, or sprouted chickpeas) 1-2 cups pure water 1 cup sprouts (any variety) 1 cup squash, grated (summer, zucchini, or Hubbard) 1 tbsp onion, minced 1 tbsp garlic, minced 1/4 tsp powdered raw cayenne pepper Grind the seeds to a fine powder and soak in 1 cup pure water for 8 hrs. Put in blender, add sprouts and some water to achieve desired texture. Before serving, stir in the
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Dinner
Asparagus with Shitaki Mushrooms 1 Ib asparagus 2 tbsp grapeseed oil 1/2 cup finely chopped onions 2 cups sliced shitaki mushrooms Sauce / 1 tbsp lime juice 1/4 cup pure water 1 tbsp Braggs Aminos 1 1/2 tsp arrowroot

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'For optimum benefits, use organic ingredients

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ISBN: 1-55431-131-4

Trade names are the property of their respective owners. Mindsource Technologies Inc and its partners disclaim all liability for any damage, however caused, which may resull from the application or misapplication of this information Visit permacharts.ctxn, or call 1JOO.W7.3426. Printed in Canada

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I FOOD COMBINING B - I 3 I - 4 I $5.95 US/$7.95 CDN